Overhead Rope Triceps Press on Cable Stack
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Strength Training
Upper Body
Triceps
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Cable Machine with Rope Attachment
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All Levels
Overview
The Overhead Triceps Press on Cable Stack is an isolation exercise targeting the long head of the triceps by working the arm in a fully flexed, overhead position. Using a cable stack provides consistent tension throughout the range of motion, enhancing muscle engagement and control.
Muscles Worked
PRIMARY:
Triceps brachii
SECONDARY:
Deltoids (stabilization)
Core musculature (stabilization)
STEP-BY-STEP INSTRUCTIONS
Set the cable pulley to the highest setting and attach a rope handle.
Grab the rope with both hands and turn away from the cable stack.
Step forward into a staggered stance for balance and bring the rope overhead so your elbows are pointing up and in line with your ears.
Engage your core and maintain a neutral spine.
Extend your arms fully overhead by straightening your elbows, keeping your elbows locked in place.
Squeeze the triceps at the top, then slowly lower the rope back behind your head with control.
Repeat for the desired number of reps, maintaining tension throughout the movement.
Benefits
Isolates and strengthens the long head of the triceps
Promotes triceps definition and hypertrophy
Encourages overhead movement stability
Ensures continuous resistance due to cable setup
COACHING CUES
Keep your elbows close to your head and pointing up
Press directly overhead, not forward
Tighten your core to keep your spine stable
Control both the lift and the return
Notes
The Overhead Triceps Press on Cable Stack (with high pulley) is a powerful arm-strengthening exercise that emphasizes the long head of the triceps. This setup maximizes resistance and control, making it a valuable tool for building upper body strength and improving functional overhead extension.